Friday 10/27/17 Deadlifts(WK 3)
Leg Extensions
Seated Leg Curls
Pulldowns
Squats(medium-stance)
45x5
135x1
185x1
225x1
275x1
315x1
Deadlifts- hook grip
135x3
225x3
275x1
315x1
370x1, 4 sets(2 sets conv, 2 sets sumo)
Deficit Deadlifts(3.5in deficit)
315x5, 3 sets
No belt was used on the squats or deadlifts. After this I worked Pendlay Rows, Pulldowns, BB Shrugs, Calves, & Abs
Monday 10/30/17 Bench(WK 4) light
Illegal Wide-Grip Bench Press
45x12
95x8
115x5
135x10
145x10
155x10
Standing Overhead Press
45x5
95x3
115x1
125x5
135x5
145x2 burnt
After this I worked pec dec Flyes, Rows, Rear & Side Delts, & Arms
Wednesday 11/1/17 Squats(WK 4)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
350x2, 3 sets(added belt & knee wraps)
Close-Stance Pause Squats(2sec pauses)
265x3
285x3
305x3
After this I did 1-legged Leg Press, 1-legged standing leg curls adductor/abductor, calves, & abs
Friday 11/3/17 Bench(WK 4) heavy
Rotator Cuffs
Pec-Dec Flyes
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
250x3, 3 sets(paused)
Close-Grip BP(thumb from smooth)
185x5
195x5
205x5
After this I did Chin-ups, Rows, 3-way Shoulder Raises, Arms, & DB Shrugs
Monday 11/6/17 SQ/DL(WK 4)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs
Medium-Stance Squats
45x5
135x3
185x3
225x3
275x3 added belt
315x3
Deadlifts- hook grip
135x3
225x2
275x1
315x1
365x1
390x1, 4 sets(added belt)
Deficit Deadlifts(3.5in)
335x3, 2 sets
After this I did Standing 1-Legged Leg Curls and glutes. That was it
I’m thinking of doing another meet on Feb 24th. So after this little training cycle things are gonna start getting heavier!!
Gonna keep my same training split that I’m doing now
Day 1- Squats
Day 2- Bench
Day 3- SQ/DL
Day 4- BP/OH Press
Alternating these days on Mon/Wed/Fri
Thursday 11/9/17 Bench/OH Press(WK 4)
Rotator Cuffs
DB Flyes
Pulldowns
Illegal Wide-Grip Bench Press
45x12, 2 sets
95x8
115x5
135x1
165x8
175x8
185x8
Standing Overhead Press
45x5
95x3
115x1
145x3
155x3
165x2
After this I did Low-Incline DB Flyes, Chin-Ups, Face Pulls, Arms, 4-Way Neck Raises & Abs. Missed the gym Wednesday so made it up today
Friday 11/10/17 Squats(WK 5)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
335x1 added belt
370x1, 2 sets(added knee wraps)
Pause Squats(2sec pauses)
295x3
305x3
315x3
After this I worked lying Leg Curls, 1-legged Calf Press, & Abs
Monday 11/13/17 Bench(WK 5)
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
265x1, 2 sets(Paused)
Weights felt very easy!!
Close-Grip BP(thumb from smooth)
225x3
235x3
After this I worked Bent-Over Rows, Pulldowns, Rear Delts, Arms, Scapular Shrugs, & Abs
Wednesday 11/15/17 Front SQ/DL(WK 5)
Leg Extensions
Seated Leg Curls
Pulldowns
Front Squats
45x5
95x3
135x1
185x1
225x1 Belt
275x1 added knee wraps
Deadlifts- hook grip
135x3
225x3
275x1
315x1
365x1
415x1, 2 sets(added belt)
440x1
460x1
After this I did Calf & Ab work. 460 was my goal for this training cycle
Friday 11/17/17. Bench/OH Press(WK 5)
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Illegal Wide-Grip Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
185x6
195x6
205x6
135x10
Standing Overhead Press
45x5
95x3
115x1
135x1
155x1
175x1
195x missed
135x5
After this I did Seated Rows, BTN Pulldowns, Face Pulls, & Side Raises
Monday 11/20/17 Squats(WK 6)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added belt
335x1
365x1 added knee wraps
390x1
410x1
That was it. 410 was my goal for this training cycle
About to start getting ready for the USPA South Carolina Open. It’s on Feb 24th
Monday 11/27/17 Squats
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x2
275x5 added belt
295x5
315x5
Close-Stance Pause Squats(2sec pauses)
245x3
265x3
285x3
After this I did 1-Legged Leg Press, Lying Leg Curls, Calves, & Abs
Wednesday 11/29/17 Bench
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
240x1
265x1
275x5 added Slingshot
295x3
Close-Grip BP(w/Slingshot)
225x5, 2 sets
After this I did Flat DB Press, Side & Rear Delts, Arms, & Abs
Monday 12/4/17 Bench/Squats(light)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
210x3, 6 sets
Squats
45x5, 3 sets
135x3
185x3
215x3, 6 sets
Bench Press w/Slingshot(POR grip)
225x5
230x5
235x5
After this I did DB Upright Rows, Tricep Pushdowns, BB Curls, Calves, & Abs
Tuesday 12/5/17 Squats/Bench(light)
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
300x2, 4 sets
Bench Press(POR grip)
45x12, 2 sets
95x8
115x5
135x1
150x3, 5 sets
After this I did Rows, Rear Delts, Reverse BB Curls, Calves, & Abs. Not gonna be able to make it to the gym Wednesday so I hit it today
New split that I’m gonna try out
Monday
Squats(heavy)
Bench Press(light)
Pause Squats
Accessory
Wednesday
Bench Press(heavy)
Front Squats
Close-Grip BP
Accessory
Friday
Deadlifts
Board Presses
Deficit Deadlifts(or stiff-leggs)
Accessory
Friday 12/8/17 Front SQ/Deadlifts
Leg Extensions
Seated Leg Curls
Pulldowns
DB Shrugs
Front Squats
45x5
95x3
135x1
155x3
175x3
195x3
Deadlifts- hook grip
135x3
225x2
275x1
315x1
335x1, 6 sets(3 sets conv, 3 sets sumo)
Deficit Deadlifts(3.5in deficit)
285x5, 2 sets
No belt used on anything
Monday 1/1/18 SQ/DL(WK 3)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
225x3
275x1
315x1 added Belt
365x1 added Briefs
405x1 added TRX suit/straps down
450x2, 3 sets
Deficit Deadlifts
135x3
225x1
315x1
365x1
405x1
420 a couple of sets
After this I did 1-Legged Leg press, 1-Legged Leg Extensions, Lying Leg Curls, Calves, & Abs
We got around 5in or so of snow today and the roads are frozen so I didn’t make it to the gym today
Thursday 1/4/18 Bench(WK 3)
Rotator Cuffs
Pec-Dec Flyes
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1
275x1 added Slingshot
310x2, 3 sets
Close-Grip BP(thumb from smooth, 1 Board)
225x5, 2 sets
After this I worked DB Flyes, Front/Side Delts, Triceps, Calves, & Abs